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Dry lentil pasta Calories
Dry pasta made from lentil flour; a protein- and fiber-rich alternative to wheat pasta. Nutrition varies by brand and lentil type.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dry lentil pasta (56 g) has 196 calories. That works out to 350 calories per 100 g. It contains 32.5 g of carbs, 14 g of protein, 1.4 g of fat and 6.2 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Dry lentil pasta Nutrition Facts
Selected: 1 serving (medium) · 56 g
196
KCAL / 56G
Carbs
32.5g
· 12% DV
Protein
14g
· 28% DV
Fat
1.4g
· 2% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 28% · Fat 7%
Dry lentil pasta nutrition facts table · 1 serving (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 6.2 g | 22% |
| Protein | 14 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Dry lentil pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 56 g | 196 kcal |
| 4 tablespoon (small) | 28 g | 98 kcal |
| 8 tablespoon (medium) | 56 g | 196 kcal |
| 2 ounce (medium) | 57 g | 199 kcal |
| 1 serving (large) | 75 g | 263 kcal |
| 3 ounce (large) | 85 g | 298 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (whole) | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Dry lentil pasta
How long does dry lentil pasta take to cook?
Dry lentil pasta usually cooks faster than many wheat pastas, but the time varies by shape and brand. Start checking it before the package’s suggested time is up, since a minute or two too long can make it soft or fragile.
Does dry lentil pasta taste like lentils?
Yes, dry lentil pasta has a mild earthy, legume-like flavor, though it is less pronounced once you add sauce. Tomato, garlic, pesto, and other boldly seasoned sauces pair well with it.
Why does dry lentil pasta fall apart?
Dry lentil pasta can fall apart when it is overcooked or stirred roughly because its texture is more delicate than many wheat pastas. Check it early, stir gently, and drain it as soon as it is tender.
What sauce goes best with dry lentil pasta?
Tomato, pesto, and garlic-and-olive-oil sauces all work well with dry lentil pasta. Their strong flavors complement its earthy taste; toss the pasta with the sauce briefly after draining rather than simmering it in the sauce for a long time.
Can you use dry lentil pasta in pasta salad?
Yes, dry lentil pasta works in pasta salad if you cook it until just tender and cool it promptly after draining. Toss it with dressing soon after cooling, because it can absorb liquid as it sits.
Do you need to soak dry lentil pasta before cooking?
No, dry lentil pasta does not need soaking. Add it straight to boiling water; soaking can soften it before cooking and make the finished pasta more likely to break apart.
How is dry lentil pasta different from regular pasta?
Dry lentil pasta is made from lentil flour, while most regular pasta is made from wheat. It has a more earthy flavor and a more delicate texture, so it can need closer attention during cooking.
Can you meal-prep dry lentil pasta without it getting mushy?
Yes, you can meal-prep dry lentil pasta, but cook it just until tender and store it separately from the sauce when possible. Refrigerate it in a sealed container and combine with sauce when reheating to help preserve its texture.
Does dry lentil pasta keep you full longer?
Dry lentil pasta can make a meal more filling because it provides protein and fiber. Pair it with vegetables and a satisfying sauce for a balanced meal; the pasta itself does not guarantee lasting fullness for everyone.
Is dry lentil pasta good for weight loss?
Dry lentil pasta can fit into a weight-loss meal because its protein and fiber can help make a serving satisfying. It does not cause weight loss by itself; portions and what you serve alongside it still matter.
Dry lentil pasta Vitamins & Minerals
Vitamins
Folate
112µg · 28% DV
B1
0.25mg · 21% DV
B6
0.25mg · 15% DV
B5
0.62mg · 12% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.62mg · 27% DV
Phosphorus
168mg · 24% DV
Iron
3.36mg · 19% DV
Potassium ⭐
437mg · 13% DV
Sodium
8.4mg · 0% DV
Dry lentil pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry lentil pasta
To burn the 196 calories in 1 serving (medium) (56 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dry lentil pasta?
Dry lentil pasta is a dried pasta made from lentil flour, part of the newer range of legume-based pastas rather than a traditional dish from one particular region. Once cooked, it has a mild, earthy lentil flavour and a pleasantly firm texture if you keep an eye on the cooking time. Serve it much like wheat pasta: with tomato or olive-oil-based sauces, vegetables, or a simple herb dressing. It is notably rich in protein and fibre, with 25 g of protein per 100 g. For a balanced, lighter plate, add plenty of vegetables and go easy on rich sauces.
How Nutritious Is Dry lentil pasta?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dry lentil pasta Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dry lentil pasta Contain Allergens?
No known major allergens
Which Diets Is Dry lentil pasta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dry lentil pasta Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.